Healthy Lunches

Lunch Salad Recipes

Lunch salads need not be boring. Experiment with these tastier, lighter combinations, including Spinach Salad with Sardines and Crispy Prosciutto, Made-over Waldorf Salad, and Quinoa Salad with Toasted Almonds.

Make over the classic salad with our swaps and healthy additions. You can make your own delicious dressing with low-fat buttermilk, or lighten the richer salad-bar version by adding a dash of lemon juice or vinegar.

Make a big batch of this healthy salad at the beginning of the week to save you time when things get busy. Prep and refrigerate the beet slaw first, and then add greens, avocado, and seeds just before eating.

Choosing clean seafood is a great way to minimize the amount of toxins (like mercury) you take in. Wild-caught Pacific sardines, rich in healthy omega-3 fatty acids and vitamin B12, are one of the greenest fish choices you can make.

Tofu can be magically versatile -- or woefully bland. To make the most of its taste-absorbing talents, put it on the plate first, drizzle it with dressing, then add your other ingredients. Mix right before eating.

The secret to crispy croutons is tearing the bread -- the nooks and crannies absorb more olive oil than evenly sliced pieces. (Of course, the real challenge is not devouring the whole batch when they're warm and fresh out of the oven.)

Chickpeas and feta take care of the protein requirement, olive oil brings good fats, and whole-wheat couscous and broccoli make up the healthy carbohydrates in this salad that can be made ahead of time.

Loaded with slow-digesting veggies and a protein-packed egg, this make-ahead salad makes the perfect lunch. The avocado and olive-oil-based dressing deliver enough healthy fats to make you feel full. If you want to add more good carbs, pair the salad with a whole-grain roll or a piece of fruit.

Our rice salad, which can be served chilled or at room temperature, includes three types of the grain -- wild, brown, and brown basmati -- as well as tomatoes, cucumber, celery, onion, and peppers. Any combination of rice or commercial blend of rice would work well in this recipe.

Enjoy this heart-healthy recipe for lunch. Tuna is a good source of omega-3 fatty acids, which may protect against heart disease, high blood pressure, and many cancers. Capers bring Mediterranean flair -- and antioxidants -- to this dish.

Section citrus (and any other juicy fruits) over a bowl or parchment paper and return the juices that collect to the recipe in some way. Here, the tangerine juices become an ingredient in the vinaigrette.

The low-calorie green provides an excellent source of both vitamins A (as beta-carotene) and C, along with a decent amount of fiber. Use it in a salad with Gouda, pear, and walnuts for a satisfying midday meal.

This salad features madras curry powder, a blend of spices that includes turmeric, coriander, cumin, and cinnamon -- all of which are antioxidants, anti-inflammatories, and detoxifiers. Use organic chicken whenever possible to reduce your intake of toxins.

This dish benefits the eyes: The spinach, corn, and avocado all deliver on either lutein or zeaxanthin, or both. Other antioxidants present include vitamin E (almonds), selenium (chicken), and catechins (grapes).

It's easy to go green with herb-heavy pestos, but what about other colorful produce? This raw carrot and pistachio blend was an instant hit in the Whole Living test kitchen. You could also thin it with lemon juice and olive oil and use as a salad dressing.

Steaming these vegetables for a few minutes renders them more digestible ( “the body works harder to break down raw foods”) without ruining crunch. With their anti-inflammatory and healing properties, the fresh herbs in the dressing lend an additional cooling boost and also can help with digestion.

This salad features Madras curry powder, a blend of spices that includes turmeric, coriander, cumin, and cinnamon -- all of which are antioxidants, anti-inflammatories, and detoxifiers. Use organic chicken whenever possible to reduce your intake of toxins.

In this classic French dish, components are typically kept separate, not tossed together. But you can still mix it up with delicate ingredients. Simply put bulkier items at the bottom of your bowl, and layer lighter ones on top.

When you're too tired to cook, this recipe comes to the rescue. Add ready-to-go bagged arugula and drained canned tuna to boiled pasta, top with coarsely chopped parsley and a bit of olive oil, and you're ready to eat.

Soy provides as complete a protein as steak, without the saturated fat. What's more, research shows that genistein, an active compound found in soy, may promote weight loss as it inhibits the body's growth of fat cells.

Sweet, meaty beets would overpower most light, raw vegetables, but celery, lentils, and blue cheese are up to the challenge. Nuts are also welcome: Just about any kind will work, from walnuts to toasted pecans and hazelnuts.

Enjoy this crisp, refreshing slaw on its own or pair it with a hearty main course. The mellow flavor of the raw fennel balances beautifully with the radishes' spicy bite. Nutty Parmesan brings it all together.

A twist on the traditional turkey companion, this dish uses farro (also known as emmer wheat), a popular Italian whole grain with a nutty taste that's making its way into American kitchens. You can typically find it in speciality stores.

When using raw kohlrabi in a salad, it's important to use a mandoline to slice it wafer-thin. This allows you to make the most of its delicate, crunchy texture. The dressing's creamy roasted garlic is an ideal counterpart to the crisp kohlrabi.

Grains make a salad more substantial. They also continue to absorb moisture as they sit, so if you've made the salad in advance, you might need to add more dressing or lemon juice to perk it up when serving.

You can swap any fall veggie -- brussels sprouts, turnips, or cabbage -- into this warm salad. Just make sure you cut everything to about the same size for even roasting. Don't skip the celery leaves: they may seem delicate, but they pack a lot of flavor.